Foundational Strength

This program was put together with general strength, joint health, and overall health and fitness in mind. The focus is the main lift of each day, squats, deadlifts, bench, and overhead press. Each day also has a co-lift and accessory lifts. This routine remains described as general strength because it’s written for the general public. Each co-lift and accessory lift can be replaced to address individual needs, with the reps scheme and layout remaining the same. To achieve the best results, the week of training prior to starting the program should be a max week. The breakdown of each week looks as such.

8 week cycle 
Week 1 65% 4x6
Week 2 65% 4x6
Week 3 75% 4x5
Week 4 75% 4x5
Week 5 85% 3x3
Week 6 85% 3x3
Week 7 90% 3x2 or retest max
Week 8 30% Deload

Below are examples of dynamic warmups used prior to each lifting day, again, this is general and individual needs will have to be plugged in. 

Day 1 & 3

Bike (4 mins), ankle rolls, foot helicopter, hip circles, leg swings, dog pees, slap and clap, PVC crossover, wrist circles, calf stretch, hamstring lunge, cossack squats, Band Side Stretch, Shoulder Girdle Band Work

Day 2 & 4

Bike (4 mins), trunk twist, toe touches, slap and clap, wrist rotations, PVC crossover, Shoulder Girdle Band Work, Single-arm Crossbody Tricep Extension, Single Arm Dumbbell Press

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Dynamic Warm-up

Deadlift (Barbell)

Front Squat (Barbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Stretching

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Lying Leg Curl

Leg Extension

Hip Abductor (Machine)

Hip Adductor (Machine)

Bench Press (Barbell)

Shoulder Press (Plate Loaded)

Chest Fly (Machine)

Incline Bench Press (Barbell)

Dip (Bodyweight)

Skull Crusher

Single Arm Pushdown

Push Press (Barbell)

Bench Press (Close Grip)

Barbell Row

Lat Pulldown

Seated Row (Cable)

Back Extension

Reverse Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

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